Plant-Based Protein Tiramisu Overnight Oats

Let's talk tiramisu: That dreamy, coffee-kissed Italian dessert that tastes like a cozy afternoon in Rome. Traditionally made with mascarpone, eggs, and sugar, our tiramisu recipe flips the script with a high-protein, plant-powered twist that's just as silky and comforting as the original.

This plant-protein tiramisu overnight oats recipe is the perfect treat for anyone with a sweet tooth who wants to stay on track with their healthy nutrition goals. It delivers all the decadence you crave—espresso, cocoa and silky cream—while packing in muscle-loving protein that supports lean muscle mass, energy and wellness.

Perfect for meal prep, post-workout fuel, or a guilt-free snack, this recipe shows that high-protein breakfasts and desserts can satisfy your sweet cravings while maintaining a healthy, strong and balanced lifestyle.

What is tiramisu?

Tiramisu is a classic Italian dessert that literally means "pick me up," referring to the caffeine boost from espresso and its uplifting sweetness. Traditionally, it's made with layers of coffee-soaked ladyfingers, mascarpone cream and cocoa powder.

This recipe powers up the traditional version with plant-based protein, Greek yogurt, and silken tofu, so you get the same velvety texture and bold coffee flavor you love—but with a lighter, high-protein boost that satisfies your sweet tooth and fuels your body.

Why do plant-based protein and tiramisu go together?

At first glance, tiramisu and plant-based protein might seem like an unlikely match, but they are the perfect pair. The creamy, smooth base of tiramisu balances the slight richness and body that plant-based protein brings. Beyond taste and texture, the pea protein formula we used delivers a wealth of beneficial nutrients, including oat bran, enzymes and branched chain amino acids that support muscle recovery, healthy liver function, digestive health and immune support.

According to research, plant-based proteins provide key nutrients that help the body thrive—making this dessert both indulgent and nourishing.

What kind of protein is best for your tiramisu?

The secret to a perfectly balanced high-protein tiramisu lies in choosing the right protein powder. For the best flavor and texture, opt for vanilla-flavored or unflavored plant-based protein. These options blend beautifully into the creamy filling without stealing the spotlight.

Pea protein powder works especially well because it mixes smoothly, has a mild taste, and complements the espresso and cocoa notes instead of clashing with them. Steer clear of chalky or overly sweet blends, which can make the dessert taste artificial.

The real magic is in balance, adding just enough protein to enhance the creaminess and nutritional value, while keeping that authentic tiramisu flavor. You want it to taste like dessert, not like a protein shake.

How to make plant-based protein tiramisu

This recipe makes two servings.

Ingredients

Oat-chia base

• 1 cup gluten-free oats
• 2 Tbsp chia seeds
• 4 Tbsp plant-based protein powder
• 1 cup soy milk (or almond milk)
• 4 Tbsp espresso or strong brewed coffee
• 2 tsp maple syrup (or agave)
• 2 tsp vanilla extract
• ½ tsp Himalayan pink salt

"Mascarpone" cream layer

• ½ cup silken tofu
• 4 Tbsp vegan Greek yogurt
• 4 tsp maple syrup
• ½ tsp vanilla extract
• Cacao powder and/or ground coffee for dusting

Preparation

Oat-chia base

1. First, add the dry ingredients to a medium bowl: the oats, chia seeds, protein powder and salt. Mix to combine.
2. To the same bowl, add the wet ingredients: the milk, espresso/coffee, maple syrup and vanilla.
3. Using a fork or a small whisk, mix until fully combined.
4. Let the mixture sit on your kitchen counter for about 10 minutes to allow the oats and chia seeds to absorb the wet ingredients.
5. Mix again to ensure all ingredients are well-incorporated.
6. Place it in the fridge for at least 4 hours.

"Mascarpone" cream layer

1. Add all the "Mascarpone" cream layer ingredients into a blender and process until nice and smooth.
2. Pour the cream into a small bowl, cover with a lid, and place it in the fridge to allow it to firm up.

Serving

1. Divide the oat-chia base into two small bowls.
2. Then, add the "mascarpone" cream on top of the base and dust with cacao powder or ground coffee granules.
3. Enjoy!

Nutritional Values per serving

• Calories: 435
• Fat: 14 g
• Protein: 23 g
• Carbohydrates: 55 g
• Fiber: 12 g
• Sugar: 15 g
• Sodium: 550 mg

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for Success

• Meal prep: The beauty of this recipe is that you can meal prep for two days and set yourself up for success.
• Texture: Use silken tofu for the creamiest result. Firm tofu will make the filling too thick.
• Coffee strength: The stronger the coffee, the deeper the flavor. Espresso works well. You can also use a high quality coffee, which is processed to preserve its potent antioxidants and rich flavor.
• Storage: This dessert keeps for seven days in the fridge in an airtight container or for one month in the freezer.

Does tiramisu get you enough protein?

It would be delicious, but not very good for your overall health or your waistline, to get all the protein you need from this tasty dessert. Although the U.S. recommended dietary allowance for protein is 0.8 grams per kilogram of body weight, research shows higher amounts of protein may be needed for optimal health. And certain populations, such as athletes and older adults, have increased protein needs.

It is much healthier to eat a well-rounded diet that supplies vitamins, minerals, protein and other nutrients that help us thrive. Quality plant protein powder provides healthy protein that promotes satiety, boosts energy and supports lean muscle mass. It can be added to recipes like this one to boost the protein or added to a smoothie for a quick and healthy post-workout snack.

References

• Ferrari L, et al. "Animal- and Plant-Based Protein Sources: A Scoping Review of Human Health Outcomes and Environmental Impact." Nutrients. December 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9741334/
• Voulgaridou G, et al. "Increasing Muscle Mass in Elders through Diet and Exercise: A Literature Review of Recent RCTs." Foods. March 2023. https://pubmed.ncbi.nlm.nih.gov/36981144/
• Weiler M, et al. "Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake?" Nutrients. February 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC9963165/